Millet flour vs. Rice — In-Depth Nutrition Comparison
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Important differences between millet flour and rice
- Rice has less copper, selenium, phosphorus, iron, vitamin B3, magnesium, manganese, vitamin B6, vitamin B1, and zinc.
- Millet flour's daily need coverage for copper is 52% more.
- Millet flour has 10 times more magnesium than rice. Millet flour has 119mg of magnesium, while rice has 12mg.
The food varieties used in the comparison are Millet flour and Rice, white, long-grain, regular, enriched, cooked.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +891.7% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +540% |
| Contains more IronIron | +228.3% |
| Contains more CopperCopper | +675.4% |
| Contains more ZincZinc | +436.7% |
| Contains more PhosphorusPhosphorus | +562.8% |
| Contains more ManganeseManganese | +112.3% |
| Contains more SeleniumSelenium | +336% |
| Contains less SodiumSodium | -75% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin B1Vitamin B1 | +153.4% |
| Contains more Vitamin B2Vitamin B2 | +461.5% |
| Contains more Vitamin B3Vitamin B3 | +307.9% |
| Contains more Vitamin B5Vitamin B5 | +224.9% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +38.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more ProteinProtein | +299.6% |
| Contains more FatsFats | +1417.9% |
| Contains more CarbsCarbs | +166.7% |
| Contains more OtherOther | +188.1% |
| Contains more WaterWater | +689.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +950% |
| Contains more Poly. FatPolyunsaturated fat | +3344.7% |
| Contains less Sat. FatSaturated fat | -85.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.535mg | 0.069mg | 52% |
| Selenium | 32.7µg | 7.5µg | 46% |
| Phosphorus | 285mg | 43mg | 35% |
| Iron | 3.94mg | 1.2mg | 34% |
| Starch | 69.88g | 29% | |
| Vitamin B3 | 6.02mg | 1.476mg | 28% |
| Magnesium | 119mg | 12mg | 25% |
| Manganese | 1.002mg | 0.472mg | 23% |
| Vitamin B6 | 0.372mg | 0.093mg | 21% |
| Vitamin B1 | 0.413mg | 0.163mg | 21% |
| Zinc | 2.63mg | 0.49mg | 19% |
| Vitamin B5 | 1.267mg | 0.39mg | 18% |
| Polyunsaturated fat | 2.618g | 0.076g | 17% |
| Carbs | 75.12g | 28.17g | 16% |
| Protein | 10.75g | 2.69g | 16% |
| Calories | 382kcal | 130kcal | 13% |
| Fiber | 3.5g | 0.4g | 12% |
| Potassium | 224mg | 35mg | 6% |
| Fats | 4.25g | 0.28g | 6% |
| Vitamin B2 | 0.073mg | 0.013mg | 5% |
| Folate | 42µg | 58µg | 4% |
| Monounsaturated fat | 0.924g | 0.088g | 2% |
| Saturated fat | 0.536g | 0.077g | 2% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Net carbs | 71.62g | 27.77g | N/A |
| Calcium | 14mg | 10mg | 0% |
| Sugar | 1.66g | 0.05g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Vitamin E | 0.11mg | 0.04mg | 0% |
| Trans fat | 0.002g | N/A | |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.17mg | 0.031mg | 0% |
| Threonine | 0.354mg | 0.096mg | 0% |
| Isoleucine | 0.473mg | 0.116mg | 0% |
| Leucine | 1.537mg | 0.222mg | 0% |
| Lysine | 0.144mg | 0.097mg | 0% |
| Methionine | 0.319mg | 0.063mg | 0% |
| Phenylalanine | 0.675mg | 0.144mg | 0% |
| Valine | 0.584mg | 0.164mg | 0% |
| Histidine | 0.257mg | 0.063mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
12%
Minerals Daily Need Coverage Score
94%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.459g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 10)
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour is cheaper (difference - $1)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.